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Yoga Asana (pose) of the Day

Uttitha Trikonasa (triangle pose)

"This asana tones up the leg muscles, removes stiffness in the legs and hips, corrects any minor deformity in the legs and allows them to develop evenly. It relieves back aches and neck sprains, strengthens the ankles and develops the chest." (BKS Iyengar, 1976, p. 64).

The shape of the pose:

Both legs are straight

The feet turn to the side

The torso extends evenly over one leg

Both arms are stretched out

Notice the triangles?

Getting in, basic actions, and getting out of the pose:

Begin by taking your feet wide apart- about 4 feet (ideal if you are barefoot on a sticky mat)

Extend both arms out to side

Move your shoulder blades down your back so your neck is long

Turn your right leg out 90 degrees and your left leg slightly in

Extend your torso to the right side, in line with your right leg, and take your right hand down on to your shin

Reach your left arm straight toward the ceiling

Press strongly down through your left heel and lengthen the crown of your head in the opposite direction

Turn your chest forward as you roll your right ribcage forward/left ribcage back

Turn your head to look up toward your left hand (if your neck is sensitive keep your head looking forward)

Stay for a few breaths while you maintain strong straight legs, long torso, and arms wide apart

To come up, inhale and pull through your upper arm to come back to upright standing. Turn both feet forward and repeat the steps on the other side. After both sides are done, come up and out.

Include these refined actions for intermediate students

Feet-press your outer heel on the back foot, and the mound of big toe on the front foot.